Egg White vs. White Beans
Nutrition comparison of Egg White and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and white beans:
- Egg white has 28 times less carbohydrates than white bean.
- Egg white is a great source of protein.
- White bean has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and egg white has 54% less calories than white bean - egg white has 52 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to white beans for fat. Egg white has a macronutrient ratio of 91:6:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | White Beans | |
|---|---|---|
| Protein | 91% | 25% |
| Carbohydrates | 6% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28 times less carbohydrates than white bean - egg white has 0.73g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than egg white - white bean has 4.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and white beans contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Egg white is a great source of protein and it has 50% more protein than white bean - egg white has 10.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both white beans and egg white are low in saturated fat - white bean has 0.07g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
White bean has more Vitamin E than egg white - white bean has 0.79mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
White beans and egg white contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
White bean has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and white beans contain significant amounts of niacin and pantothenic acid.
| Egg White | White Beans | |
|---|---|---|
| Thiamin | 0.004 MG | 0.096 MG |
| Riboflavin | 0.439 MG | 0.037 MG |
| Niacin | 0.105 MG | 0.113 MG |
| Pantothenic acid | 0.19 MG | 0.185 MG |
| Vitamin B6 | 0.005 MG | 0.075 MG |
| Folate | 4 UG | 65 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
White bean is an excellent source of calcium and it has 943% more calcium than egg white - egg white has 7mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 36 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 179% more potassium than egg white - egg white has 163mg of potassium per 100 grams and white bean has 454mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and White Beans (Beans, white, mature seeds, canned) .
Egg White g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg white or white beans contain more calories in 100 grams?White bean is high in calories and egg white has 50% less calories than white bean - egg white has 52 calories in 100g and white bean has 114 calories.
Is egg white or white beans better for protein?
Egg white is a great source of protein and it has 50% more protein than white bean - egg white has 10.9g of protein per 100 grams and white bean has 7.3g of protein.
Does egg white or white beans have more carbohydrates?
By weight, egg white has 28 times fewer carbohydrates than white bean - egg white has 0.73g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does egg white or white beans contain more calcium?
White bean is a rich source of calcium and it has 940% more calcium than egg white - egg white has 7mg of calcium in 100 grams and white bean has 73mg of calcium.
Does egg white or white beans contain more potassium?
White bean is a rich source of potassium and it has 180% more potassium than egg white - egg white has 163mg of potassium in 100 grams and white bean has 454mg of potassium.